[Sweater Girl]

Morning,

I moved and now my old gym is far and the new branch they are building where I just moved to doesn't look like it will open for another month or so. However, my gym does have a women's only branch across the street from my work so I am restarting weight training today (after a three months hiatus. bad I know). Here's the problem, the weight training facilities there are kind of lacking.

There is no smith machine (I squat fairly heavy) and I think they just have the basic leg press machine and machines for hams and quads. I could do some non-smith machine squats (not nearly as heavy as I could go though) and lunges I guess. I was just wondering if you have advice for any other exercises or things I can do with dumb bells or barbells to help strengthen my legs and glutes while I wait for my new gym to open?

Thanks!

Ali

[Mel]

Do they have a squat rack? If so, learn the proper form, and wean yourself away from the smith machine. You'll need to go a bit light because your body is doing a lot of the support and balancing that the smith machine provides. If there's mo squat rack, how about sumo squats? Hold dumbbells straight up in the air over your shoulders throughout the entire squat. Warning: these are tougher than they sound. I can squat several hundred pounds with a free bar, but use 20 pound dumbbells for these! And the exercise that we all love to hate: walking lunges with dumbbells or a barbell.

Mix these exercises up with some plyometric leg exercises: jumping onto platforms, jump squats, side step onto platforms then lunge as you step down, or just weighted step-ups, and you should be able to put together a pretty challenging leg workout without a smith machine.

Mel

[Sweater Girl]

Mel: Thanks! I am not sure if they have a squat rack, but I shall see. I remember doing sumo squats with a trainer a few years ago and those were very effective. Yup, walking lunges are not my fave, but I know they work.

Thanks again!

Ali

[sweetnsassyfied]

i can already feel my face heating up in embarressment as i begin to type this question ~laughing~ but could you explain to me what a walking lunge is, please? the closest thing i can visualize it to or with is going up a medium to steep hill. at least the way i go up them complete with panting and wheezing.... but i am getting way better at it. i used to leash my dog at the bottom and use his inertia to help pull me up ~laughing~ now i can do it........All by myself!!! here in Austria there is no getting around them, there everywhere.

also if you would, what is this lunge with a kick? i am thinking maybe if i mix it up a bit that climb wouldnt seem to last a gazillion hours ~grinz n winks~ whats the worst that could happen? i could give a few neighbors a chuckle or learn to yodel as i careen back down again ~laughing~

sincerly,
sassy